> BBOE Design It Yourself Workout Phase 5 & Log

Here is my Phase 5 workout. I have followed the guidance on page 12 of the BBOE and have attempted to use undulating periodization. According to the book a researcher at Arizona State University found that those who used this technique “gained twice as much strength as those who did the same number of reps every workout.” I don’t know the truth of this, I just know that it is less boring than going with the same reps every workout.

You will also note that I am only using stability exercises for my designated Core workout. No – I have not given up on crunches. I am still warming up with 50 Swiss Ball Crunches. Those are more to get my back moving then to build core muscles. The best are still the Hanging Leg Raises. I use the straps for that one. It really is a great exercise. Here is the workout and here is the Link to the BBOE Design It Yourself – Phase 5 Log.

As always, your comments are both appreciated and sought.

WORKOUT A: 20 Rep Max – 5 reps sets

1 Core – Ch 10 Stability – Planks– 30 sec hold (p 278)

2A Glutes & Hamstrings – Ch 9 – Barbell Dead Lift (p 248)

2B Upper Back – Ch 5 – Seated Cable Row(p 92)

3A Quadriceps – Ch 8 – Single-Leg Body Squat (p 197)

3B Lats – Ch 5 – Standing Cable Pull Over (p 107)

WORKOUT B: 30 Rep Max – 15 reps per set.

1 Core – Ch 10 Stability – Roll Out(p 292)

2A Chest – Ch 4 – Incline Dumbbell Bench Press (p 46) palms forward

2B Quadriceps – Ch 8 – Trap Barbell Squat (p 203)

3A Upper Back – Ch 5 – Cable Face Pull with External Rotation (p 108)

3B Total Body – Ch 4 – BB Straight Leg Dead Lift with Row (p 342)

WORKOUT C: 25 Rep Max – 10 reps per set

1 Core – Ch 10 Stability – Mountain Climber (p 258)

2A Quadriceps – Ch 8 – Barbell Squat (p 198)

2B Chest – Ch 4 – Barbell Bench Press (p 46)

3A Glutes & Hamstrings – Ch 9 – Weighted Back Extension (p 258)

3B Shoulders – Ch 6 – Barbell Press (p 116)

NB: The Chapter and Page Numbers refer to the Men’s Health Big Book of Exercises by Adam Campbell